I am 38 years old. I'm 6'3" and grew up an athlete. In my 20s I gained a bunch of weight and lost it all and got down to about 225 from 315. I had two kids and got lazy during covid. I am currently at 330 and want to get back down.
I know that a caloric deficit is my answer and I'm going to start counting calories every day. My problem is that I can't motivate myself to exercise in a routine. I play ice hockey on Fridays, and I want to work out 3 or so other times a week. I have a membership to LifeTime fitness for free through work, but it's 30 minutes away. I have a Peloton that I really love riding and doing HIIT. I also have dumbbells, a bench, and resistance bands for strength.
I try to wake up at 5:30 to work out. I tell myself that I'm too tired and go back to bed and that I'll work out in the evening. The evening comes and I want to hang out with my kids and then when they go to bed I want to be with my wife. So, I tell myself I'll workout in the morning. I'm full of excuses.
I know what you are going to say. You just have to do it and it if you want it so bad, you'll find a way. I've been telling myself this same thing for 6 years. I'm 4 weeks into sobriety and thought this would all fall into place, but it's not. It's too cold and snowy here to walk in the evenings.
Do you have any books that will help me figure this out? Advice?
Don't look for books - they are a form of procrastination for people like you. Not that books are bad, but they can't solve your real problem which is there is always something else that seems better to do. You already know "You just have to do it and it if you want it so bad, you'll find a way" - which is all that books can tell you (200-300 pages to basically say that!).
Cold and snowy is NOT AN EXCUSE! Get the gear your climate needs. You need this in case your car goes in a ditch or something so there is no excuse to not have it! Lightening is the only thing that should stop you from going outside. Even if you never walk for exercise you need this.
I bike to work when it weather allows for it - and I have the clothing so most weather allows for it (the gear to bike in cold is not the same as going for a walk!). An ebike increases the distance I can reasonably ride to work. Be careful with this though - it is easy to turn "I need one more piece of gear" into procrastination. Ride to the office this saturday - check out your route and the time - if it is reasonable start riding every day and get the gear needed when you need it - but if it isn't reasonable just give up.
There is no easy answer. You can set alarms, but if you don't follow the plan exactly every day they are worthless - as you already know. You need to figure out what will get you to exercise - there is no shortcut. Reading about what works for others can be inspiring - but often it is just a source of procrastination.